Top 15 Anti-Inflammatory Foods

Top 15 Anti-Inflammatory Foods

When we look at the diseases that plague our society — arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD) — we see that long-term lifestyle changes are needed. What might not be as obvious is the common denominator tied to all of them and more: inflammation is at the root of most diseases.

By addressing the inflammation with anti-inflammatory foods, not only can the symptoms of these diseases be alleviated, but we could even see them cured.


Anti-Inflammatory Foods Can Transform Your Health

Inflammation as a bodily function is not necessarily a bad thing. When the body is injured or ill, the lymphatic (immune) system springs into action, bringing the immune system’s army of white blood cells to the area of concern via increased blood flow.

With the increased attention to the area, there might also be swelling, redness, heat, and pain or discomfort. You’ve probably seen this immune response in action, as a cut or scrape becomes hot and puffy around the wound while the extra blood runs. Inflammation, in a healthy body, is the normal and effective response that facilitates healing.

Sadly, we know this isn’t the whole story.

When the immune system overreaches and begins attacking healthy body tissues, we’re met with an autoimmune disorder like leaky gut and inflammation in otherwise healthy areas of the body. This is also the case for arthritis and fibromyalgia symptoms, as well as celiac and irritable bowel disease (IBD). For diseases that aren’t autoimmune, inflammation can still play a part as the body continuously tries to heal the tissues in a given area. Asthma creates inflamed airways; inflammation related to diabetes affects insulin resistance; and so on.

Despite the connection between inflammation and prevalent diseases, as well as the connection between diet and inflammation that we’ll explore, diet isn’t always analyzed in response to inflammation. In a 2014 study on diet and IBD, 33 percent of the patients in the study opted against the proposed anti-inflammatory diet. All of the patients who participated and consumed anti-inflammatory foods found enough relief that they were able to discontinue at least one of their medications. Still, the study notes that physicians typically offer “if it hurts, don’t do it” advice instead of clear dietary guidelines. (1)

Certainly, there is more we can do to promote anti-inflammatory lifestyle changes.


The Anti-Inflammatory Diet

Standard American diets (appropriately called SAD) are never touted as exemplary, but when talking about inflammation, it becomes vitally important to rethink our typical diets. As a report from the National Institute of Allergies and Infectious Diseases reported:

While today’s modern diet may provide beneficial protection from micro- and macronutrient deficiencies, our over abundance of calories and the macronutrients that compose our diet may all lead to increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease. (2)

To move toward an anti-inflammatory diet and anti-inflammatory foods, we primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean. (3) A Mediterranean diet comprises plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega-3 foods.

As we look into the anti-inflammatory components of certain foods and herbs, we can see how this kind of diet is linked with lowered inflammation. Among the many compounds found in fresh produce, a few general categories stand out as beneficial when attacking inflammation and inflammatory diseases at their source.

There’s little doubt that the pursuit of a healing diet begins with a menu high in vegetables, fruits, wild meats and sprouted seeds rich with omega-3 benefits. The evidence is clear that such anti-inflammatory foods can regulate the immune system and impact the way inflammation affects our bodies and our lives. (4)


Top 15 Anti-Inflammatory Foods

Small, gradual changes are typically more sustainable, easier for the body to adapt to and can make you less likely to go back to your old ways. So rather than emptying your pantry and sailing off to the Mediterranean, you can pursue an anti-inflammatory diet one step at a time.

By adding in the anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that heal your body and satisfy your palate, you can remove the inflammation-causing offenders without feeling deprived. Let’s take a look at 15 of the best anti-inflammatory foods you can add to your diet.

1. Green Leafy Vegetables

The produce drawer is the first spot in your refrigerator or pantry to fill when fighting inflammation. Fruits and vegetables are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. If you struggle to consume added portions of green leafy vegetables, try this delicious anti-inflammatory juice that incorporates greens alongside some of the strongest anti-inflammatory foods in the list.

Swiss chard nutrition, for example, is extremely high in the antioxidants vitamin A and C, as well as vitamin K, which can protect your brain against oxidative stress caused by free radical damage. Eating chard can also protect you against the common vitamin K deficiency.

2. Bok Choy

Also known as Chinese cabbage, bok choy is an excellent source of antioxidant vitamins and minerals. In fact, recent studies show that there are over 70 antioxidant phenolic substances in bok choy. These include something called hydroxycinnamic acids, which are robust antioxidants that scavenge free radicals. (5) A versatile vegetable, bok choy can be made in many dishes outside of Chinese cuisine, so make it one of your go-to anti-inflammatory foods.

3. Celery

In recent pharmacological studies, benefits of celery include both antioxidant and anti-inflammatory abilities that help improve blood pressure and cholesterol levels, as well as prevent heart disease. Celery seeds — which can be found either in whole seed form, extract form or ground-up — have impressive health benefits on their own, as they help to lower inflammation and to fight bacterial infections. It’s an excellent source of potassium, as well as antioxidants and vitamins.

Also, balance is the key to a healthy body free of inflammation. A good example of mineral balance tied to inflammation is the proper mix of sodium foods and potassium-rich foods. Sodium brings in fluid and nutrients, while potassium flushes toxins. We know that processed foods are high in sodium, but our SAD diets aren’t as rich in potassium. Without this pairing, toxins can build up in the body, once again inviting inflammation. One of the benefits of celery is that it’s an excellent source of potassium, as well as antioxidants and vitamins.

4. Beets

A marker of a food chock-full of antioxidants is its deep color, and beets are a prime example! The umbrella category of antioxidants includes a great deal of substances. In general, they fight to repair the cell damage caused by inflammation. In the case of beets, the antioxidant betalain gives them their signature color and is an excellent anti-inflammatory. (6) When added to the diet, beet benefits include repairing cells and adding high levels of inflammation-fighting potassium and magnesium.

Beets also contain quite a bit of magnesium, and a magnesium deficiency is strongly linked with inflammatory conditions. (7) Calcium, while a vital nutrient, is not processed well within the body without magnesium. When calcium builds up in the body, it becomes unwanted — this unpleasant buildup, such as calcified kidney stones, then invites inflammation. But when a balanced diet is consumed, with anti-inflammatory foods rich in calcium as well as magnesium, the body better processes what’s consumed.

5. Broccoli

The poster vegetable for healthy eating, it’s no secret that broccoli is a valuable addition to any diet. For an anti-inflammatory diet, it’s invaluable. Broccoli is high in both potassium and magnesium, and its antioxidants are particularly potent anti-inflammatory substances in their own right. (8)

Broccoli is an antioxidant powerhouse, with key vitamins, flavonoids and carotenoids. These work together to lower oxidative stress in the body and help battle both chronic inflammation and the risk of developing cancer. (9)

6. Blueberries

One antioxidant in particular stands out as an especially strong anti-inflammatory, and that’s quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer. (10) The presence of quercetin is one of the health benefits of blueberries.

In a study seeking treatment for IBD, an extract from the noni fruit was used to affect the gut flora and colon damage done by inflammatory diseases. Of the effects the extract had, quercetin created the prominent anti-inflammatory actions.

Another study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protective the body from oxidative stress and reducing inflammation.

7. Pineapple

Usually, when it’s packaged in supplement form, quercetin is often paired with bromelain, a digestive enzyme that’s one of the benefits of pineapple. After being used for years as part of an anti-inflammatory foods protocol, bromelain is observed to have immune-modulating abilities — that is, it helps regulate the immune response that so often creates unwanted and unnecessary inflammation. (11)

Pineapple also helps improve heart health because of the effects of powerful bromelain. which can fight blood clotting and is nature’s answer to those taking an aspirin a day to lower the risk of heart attack. Bromelain has been shown to stop blood platelets from sticking together or building up along the walls of blood vessels – both known causes of heart attacks or strokes.

The benefits of pineapple are due to its high supply of vitamin Cvitamin B1, potassium and manganese, in addition to other special antioxidants that help prevent disease formation. Pineapple is filled with phytonutrients that work as well as many medicines do to reduce symptoms of some of the most common illnesses and conditions we see today. 

Top anti-inflammatory foods

8. Salmon

Salmon is an excellent source of essential fatty acids, and considered one of the best omega-3 foods. Omega-3s are some of the most potent anti-inflammatory substances, showing consistent relief of inflammation and reduction of the need for anti-inflammatory medications. (12)

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases, such as heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function. (13)

The source of fish and meat among anti-inflammatory foods is a vital component. One of the dangers of farmed fish is it doesn’t have the same nutrients as wild-caught salmon.

9. Bone broth

Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others. They contain chondroitin sulphates and glucosamine, the compounds sold as pricey supplements to reduce inflammation, arthritis and joint pain. (14)

When my patients suffer from leaky gut syndrome, I ask them to consume a lot of bone broth it contains collagen and the amino acids proline and glycine that can help heal leaky gut and the damaged cell walls of the inflamed gut.

10. Walnuts

When following a diet without a lot of meats, nuts and seeds can make up the difference for protein and omega-3s. Add omega-3-rich walnuts to green leafy salads drizzled with olive oil for a satisfying anti-inflammatory meal, or grab a handful for an on-the-go snack.

Phytonutrients can help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. And some phytonutrients in walnuts are hard to find in any other foods. (15)

11. Coconut oil

So much can be written about the way herbs and oils work together to form anti-inflammatory partnerships. Lipids (fats) and spices create strong anti-inflammatory compounds, especially coconut oil and the components of turmeric (see #15). (16) In a study in India, the high levels of antioxidants present in virgin coconut oil reduced inflammation and healed arthritis more effectively than leading medications. (17

Also, oxidative stress and free radicals are the two biggest culprits of osteoporosis. Since coconut oil benefits include fighting such free radicals with its high levels of antioxidants, it’s a leading natural treatment for osteoporosis.

Coconut oil uses include topical preparations as well as culinary — and as a heat-stable oil, it’s excellent for sautéing anti-inflammatory vegetables.

12. Chia seeds

Fatty acids found in nature are more balanced than the fats we typically consume in our typical diets. Chia seeds benefits, for example, offer both omega-3 and omega-6, which should be consumed in balance with one another. (18)

Chia are an antioxidant, anti-inflammatory powerhouse, containing essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, vitamins A, B, E, and D, and minerals including sulphur, iron, iodine,  magnesium, manganese, niacin, thiamine.

Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health. (19) Also, by reversing oxidative stress, someone is less likely to develop atherosclerosis when they’re regularly consuming chia seeds.

13. Flaxseeds

An excellent source of omega-3s and phytonutrients, flaxseeds benefits include being packed with  antioxidants. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health. Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

Before you use them alongside your other new anti-inflammatory foods, consider grinding them in a coffee grinder to ensure the digestive tract has easy access to their many benefits. (20)

14. Turmeric

Turmeric’s primary compound, curcumin, is its active anti-inflammatory component. Documented for its affects against inflammation in numerous circumstances, turmeric health benefits prove invaluable in an anti-inflammatory diet. (21)

The journal Oncogene published the results of a study that evaluated several anti-inflammatory compounds. It found that aspirin (Bayer, etc.) and ibuprofen (Advil, Motrin, etc.) are least potent, while curcumin is among the most potent anti-inflammatory and anti-proliferative agents in the world. (22)

Due to its high anti-inflammatory properties, turmeric is highly effective at helping people manage rheumatoid arthritis (RA). A recent study out of Japan evaluated its relationship with interleukin (IL)-6, the inflammatory cytokine known to be involved in the RA process, and discovered that curcumin “significantly reduced” these inflammatory markers. (23)

15. Ginger

Used fresh, dried, or in supplement form and extracts, ginger is another immune modulator that helps reduce inflammation caused by overactive immune responses.

Ayurvedic medicine has praised ginger’s ability to boost the immune system before recorded history. It believes that because ginger is so effective at warming the body, it can help break down the accumulation of toxins in your organs. It’s also known to cleanse the lymphatic system, our body’s sewage system.

In fact, ginger health benefits may even include treating inflammation in allergic and asthmatic disorders. (24)


Inflammatory Foods to Avoid

With anti-inflammatory foods filling the diet, you naturally begin to eliminate pro-inflammatory foods and substances — they’re not as satisfying as a diet rich in whole foods.

A prime suspect is the duo of saturated and trans fatty acids. Found in processed foods, these fats cause inflammation and increase risk factors for obesity, diabetes and heart conditions. (25) The same foods are also likely to be higher in omega-6 fatty acids, which are necessary but only to an extent.

In excess and without the balance of omega-3s, omega-6 fats actually create inflammation in the body. Sadly, the University of Maryland Medical Center reports, “The typical American diet tends to contain 14–25 times more omega-6 fatty acids than omega-3 fatty acids.” (26)

Simple, refined sugars and carbohydrates are more inflammation-causing culprits. Limiting refined grains is an important factor in an anti-inflammatory diet. (27) Whole grains should replace the refined carbohydrates, as truly whole grains are important sources of nutrition. (28) Sourcing these grains as fermented sourdough allows the nutrients to be broken down and better available to the body. (29)

Finally, establishing a regular routine of physical activity can help prevent systemic inflammation from building up or returning. (30) An active life fueled by fresh, whole anti-inflammatory foods and unrestricted by processed, toxic compounds can set you on the path toward freedom from inflammation.

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Cheesy Beef Goulash

Cheesy Beef Goulash

Serves: 6-7
Ingredients
  • 2 lbs ground beef
  • 3 tsp minced garlic
  • 3 cups water
  • 2 (15-ounce) cans tomato sauce
  • 2 (15-ounce) cans diced tomatoes
  • 2 TB Italian seasoning
  • 3 bay leaves
  • 3 TB soy sauce
  • 1 TB seasoned salt
  • 2 cups elbow macaroni, uncooked
  • 1 cup shredded cheddar cheese
Instructions
  1. Saute ground beef in skillet over medium-high heat until cooked. Drain. Add garlic and saute for about 5 minutes. Add water, tomato sauce, diced tomatoes, italian seasoning, bay leaves, soy sauce, and seasoned salt. Stir well. Cover and allow to cook for 15-20 minutes.
  2. Add the uncooked elbow macaroni to skillet, stir well, return the lid and simmer for about 30 minutes. Turn off heat, remove the bay leaves, and add 1 cup of cheddar cheese right before serving.

Million Dollar Spaghetti

INGREDIENTS:

  • 1 pound spaghetti noodles, cooked al dente and drained
  • 1 pound ground beef, browned and drained
  • 1 24 ounce jar spaghetti sauce
  • 8 ounces cream cheese, room temperature
  • 1 cup sour cream
  • 1 cup cottage cheese
  • 1 cup grated cheddar cheese
  • salt and pepper, to taste

DIRECTIONS:

  1. Preheat the oven to 350 degrees.
  2. Butter the bottom and sides of a 9×13 baking dish.
  3. In a medium bowl, mix together the cooked beef and spaghetti sauce.
  4. In a medium bowl, beat together the cream cheese, sour cream, and cottage cheese until smooth, creamy, and well combined. Salt and pepper to taste.
  5. Place half of the cooked spaghetti in the bottom of the baking dish. Dollop half of the cream cheese mixture over the spaghetti as evenly as possible. Spread with half of the meat mixture. Repeat the layers once and top with cheddar cheese.
  6. Bake for 20-30 minutes or until hot and bubbly.

 

Ultimate Chocolate Chip Cookies (Crisco)

Ultimate Chocolate Chip Cookies (Crisco)

STEP ONE

HEAT oven to 375ºF.

STEP TWO

BEAT shortening, brown sugar, milk and vanilla in large bowl with mixer on medium speed until well blended. Beat in egg. Combine flour, salt and baking soda. Mix into shortening mixture until just blended. Stir in chocolate chips and nuts.

STEP THREE

DROP by rounded measuring tablespoonfuls 3 inches apart onto baking sheet.

STEP FOUR

BAKE 8 to 10 minutes for chewy cookies, or 11 to 13 minutes for crisp cookies. Cool 2 minutes. Remove to wire rack to cool completely.

 TIP

* If nuts are omitted, add an additional 1/2 cup semi-sweet chocolate chips.

BAR COOKIES

STEP ONE

HEAT oven to 375ºF. Follow recipe above to prepare dough. Coat 13 x 9-inch baking pan with no-stick cooking spray. Spread dough evenly in pan. Bake 16 to 18 minutes or until top is golden brown and toothpick inserted in center comes out clean. Cool completely before cutting into bars.

Original BAKER’S German’s Sweet Chocolate Cake

 

Original BAKER’S GERMAN’S Sweet Chocolate Cake

  • Original BAKERS GERMANS Sweet Chocolate Cake Image 1

Servings

16 servings

What You Need

1 pkg. (4 oz.) BAKER’S GERMAN’S Sweet Chocolate

 

1/2 cup water
 4 eggs, separated
 2 cups flour
 1 tsp. baking soda
 1/4 tsp. salt
 1 cup butter, softened
 2 cups sugar
 1 tsp. vanilla
 1 cup buttermilk

Make It

  • Heat oven to 350°F.
  • Cover bottoms of 3 (9-inch) round pans with parchment; spray sides with cooking spray. Microwave chocolate and water in large microwaveable bowl on HIGH 1-1/2 to 2 min. or until chocolate is almost melted, stirring after 1 min. Stir until chocolate is completely melted.
  • Beat egg whites in small bowl with mixer on high speed until stiff peaks form; set aside. Combine flour, baking soda and salt. Beat butter and sugar in large bowl with mixer until light and fluffy. Add egg yolks, 1 at a time, beating well after each. Blend in melted chocolate and vanilla. Add flour mixture alternately with buttermilk, beating until well blended after each addition.
  • Add egg whites; stir gently until well blended. Pour into prepared pans.
  • Bake 30 min. or until toothpick inserted in centers comes out clean. Immediately run small spatula around cakes in pans. Cool cakes in pans 15 min. Remove from pans to wire racks; cool completely.
  • Prepare Coconut-Pecan Filling and Frosting; spread between cake layers and onto top of cake.

Perfectly Chocolate Chocolate Cake (Hershey’s Recipe)

 

INGREDIENTS

  • 2 cups sugar
  • 1-3/4 cups all-purpose flour
  • 3/4 cup HERSHEY’S Cocoa
  • 1-1/2 teaspoons baking powder
  • 1-1/2 teaspoons baking soda
  • 1 teaspoon salt
  • 2 eggs
  • 1 cup milk
  • 1/2 cup vegetable oil
  • 2 teaspoons vanilla extract
  • 1 cup boiling water
  • “PERFECTLY CHOCOLATE” CHOCOLATE FROSTING (recipe follows)

DIRECTIONS

  • 1. Heat oven to 350°F. Grease and flour two 9-inch round baking pans.
  • 2. Stir together sugar, flour, cocoa, baking powder, baking soda and salt in large bowl. Add eggs, milk, oil and vanilla; beat on medium speed of mixer 2 minutes. Stir in boiling water (batter will be thin). Pour batter into prepared pans.
  • 3. Bake 30 to 35 minutes or until wooden pick inserted in center comes out clean. Cool 10 minutes; remove from pans to wire racks. Cool completely. Frost with “PERFECTLY CHOCOLATE” CHOCOLATE FROSTING. Makes 12 servings.
  • VARIATIONS:
  • ONE-PAN CAKE: Grease and flour 13x9x2-inch baking pan. Heat oven to 350° F. Pour batter into prepared pan. Bake 35 to 40 minutes. Cool completely. Frost.
  • THREE LAYER CAKE: Grease and flour three 8-inch round baking pans. Heat oven to 350°F. Pour batter into prepared pans. Bake 30 to 35 minutes. Cool 10 minutes; remove from pans to wire racks. Cool completely. Frost.
  • BUNDT CAKE: Grease and flour 12-cup fluted tube pan. Heat oven to 350°F. Pour batter into prepared pan. Bake 50 to 55 minutes. Cool 15 minutes; remove from pan to wire rack. Cool completely. Frost.
  • CUPCAKES: Line muffin cups (2-1/2 inches in diameter) with paper bake cups. Heat oven to 350°F. Fill cups 2/3 full with batter. Bake 22 to 25 minutes. Cool completely. Frost. About 30 cupcakes.
  • “PERFECTLY CHOCOLATE” CHOCOLATE FROSTING
  • 1/2 cup (1 stick) butter or margarine
  • 2/3 cup HERSHEY’S Cocoa
  • 3 cups powdered sugar
  • 1/3 cup milk
  • 1 teaspoon vanilla extract
  • Melt butter. Stir in cocoa. Alternately add powdered sugar and milk, beating to spreading consistency.
  • Add small amount additional milk, if needed. Stir in vanilla. About 2 cups frosting.

Knorr Spinach Dip

Knorr Spinach Dip

Mix together:

  • 1 box (10 oz.) frozen chopped spinach, cooked, cooled and squeezed dry
  • 1 container (16 oz.) sour cream
  • 1 cup Hellmann’s® or Best Foods® Real Mayonnaise
  • 1 package Knorr® Vegetable recipe mix
  • 1 can (8 oz.) water chestnuts, drained and chopped (optional)
  • 3 green onions, chopped (optional)

Grands Monkey Bread (Pillsbury)

Ingredients

1/2 cup granulated sugar

1 teaspoon cinnamon
2 cans (16.3 oz each) Pillsbury™ Grands!™ Flaky Layers refrigerated Original biscuits
1/2 cup chopped walnuts, if desired
1/2 cup raisins, if desired
1 cup firmly packed brown sugar
3/4 cup butter or margarine, melted

Steps

Heat oven to 350°F. Lightly grease 12-cup fluted tube pan with shortening or cooking spray. In large -storage plastic food bag, mix granulated sugar and cinnamon.

 

Separate dough into 16 biscuits; cut each into quarters. Shake in bag to coat. Arrange in pan, adding walnuts and raisins among the biscuit pieces.

In small bowl, mix brown sugar and butter; pour over biscuit pieces.

Bake 30 to 35 minutes or until golden brown and no longer doughy in center. Cool in pan 10 minutes. Turn upside down onto serving plate; pull apart to serve. Serve warm.

One Dish Chicken and Rice

Ingredients

  • 1 can Campbell’s® Condensed Cream of Mushroom Soup or Campbell’s® Condensed 98% Fat Free Cream of Mushroom Soup
  • 1 cup water
  • 3/4 cup uncooked long grain white rice
  • 1/4 teaspoon paprika
  • 1/4 teaspoon ground black pepper
  • 1 1/4 pounds skinless, boneless chicken breast halves

How to Make It

Step 1

Stir the soup, water, rice, paprika and black pepper in an 11x8x2-inch baking dish. Top with the chicken. Season with additional paprika and black pepper. Cover the baking dish.

Step 2

Bake at 375°F. for 45 minutes or until the chicken is cooked through and the rice is tender.  Let stand for 10 minutes.  Stir the rice before serving.

Andes Creme De Menthe Chunk Cookies

 

Andes Creme De Menthe Chunk Cookies

Andes Creme De Menthe Chunk Cookies

Photo by mytastytreasures


Ingredients

  • ½ cup salted butter – softened
  • ¾ cup dark brown sugar
  • ½ cup white granulated sugar
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tsp vanilla extract
  • 2 eggs
  • 1 package Andes creme de mente baking chips
  • 2⅔ sifted all purpose flour

Mix butter, sugars, baking soda, baking powder, vanilla and eggs until well blended. Stir in baking chips and then flour. Chill for about one hour in the refrigerator. Form 1 ounce balls and flatten with a fork. Raise the oven rack one level above the middle. Bake on non-stick baking pans. Bake at 350 degrees for about 8-10 minutes. Cool on pans for 2 minutes before removing. Makes around 4 dozen cookies.